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Are fermented foods really the key to a healthy gut? How do they compare to probiotics? This article reviews the benefits of fermented foods to discover if they are the key to long term gut health.Read More »

Constipation is a condition characterized by fewer bowel movements than normal or difficulty passing stool.
Persistent constipation is frustrating, especially when you've already made lifestyle changes to improve your bowel habits. Many people look to laxatives to alleviate the problem, but it can be hard to pick the best, most reliable product for you. This article helps narrow down the best laxative options to relieve constipation.Read More »

Vitamin B12 is an essential nutrient required for good health. B12 deficiency, a common condition throughout the world that can lead to serious outcomes like anemia and neurological problems, can be avoided with the right approach. By learning about various B12 sources, you can achieve the recommended daily intake. This article helps you decide the best approach for reaching your B12 needs.Read More »

Do you look into the toilet bowl after pooping? Many of us do, especially those who struggle with digestive issues because it is a well known way to check the health of the gut. Poop characteristics, particularly its color, provides you with vital information about what’s going on inside.Read More »

The low FODMAP diet, an ideal approach for those with IBS, is a challenging diet to undertake. Not only do you need to have a thorough understanding of the high FODMAP foods to avoid, but you also need to be familiar with the right portion. Complicating matters further, some tricky FODMAPs foods even require you knowing how the food was processed. This article helps you figure out the these trickier foods to know whether or not they're FODMAP-friendly. Read More »

As a dietitian I'll admit I'm not the expert on essential oils. However, I hear all the time about how helpful they are for so many people, so I was curious to learn more. I reached out to Brooke Sullivan-Brown to learn more about this topic, specifically how essential oils improve gut health.Read More »

Digestive issues can be very unsettling and often includes symptoms like bloating, diarrhea and constipation. This article review 4 common signs of poor digestion and how to improve digestion naturally.Read More »

Check out my interview below with Jeanne Cummings, a local yoga expert and leader. She specializes in the 8 limbs of yoga, which is a pathway to connecting to the Self to obtain union and peace. You'll learn all about the dynamic connection between yoga and digestive health.Read More »

This week I had the opportunity to interview Dr. Darrell Kilcup, Chiropractor and Certified Functional Medicine Practitioner. In this interview, I ask Dr. Kilcup all about his favorite test to get to the root cause of his patients' gut problems: poop testing...also known as stool testing. We dive deep into how he uses this test to help his patients and focus his interventions.Read More »

Today's post dissects the question: do fatty foods cause acid reflux? I’ll present the conventional wisdom behind the myth, as well as what the research has to say. I’ll use the myth-buster scaling system of totally true, a little bit true, or not true at all.Read More »

Fiber, a topic you may feel well-versed about, may not be as straight forward as you think! While it is well established that fiber is a beneficial and necessary part of a healthy diet, there are many misconceptions about the role of fiber for gut health. Find out the real way fiber works to improve gut health and the specific types of fiber you need to load up on.Read More »

This blog answers all your questions about probiotics: what they are, why they help, and what to look for in a supplement. You’ll also get some key research findings on how probiotics may benefit certain health conditions. Read on to become a pro on probiotics!Read More »

This blog post is all about stomach acid, more specifically when we don’t have enough, which is called hypochlorhydria (hypo=low, chlorhydria= hydrochloride, or stomach acid). Many people suffer from either too much or not enough stomach acid, which causes some undesirable side effects and symptoms. This blog answers the question, “What the heck is hypochlorhydria?” [...]Read More »

This is part one of a ten part mythbusters series on acid reflux relief. I'll dive into the top ten myths surrounding acid reflux and present you with the facts. Each article will explore why this myth became popular in the first place and what the current research has to say about it. I'll use the mythbuster-scaling system of totally true, a little bit true, or not true at all. Part one explores the statement: Acidic foods cause acid reflux. Is this fact or fiction? Read on to find out!Read More »

If you’re like most people, you have used an antihistamine before, and you might even be taking one pretty often to treat those hay fever symptoms or seasonal allergies. But, you might not have heard of histamine intolerance, or even know what histamine is. Furthermore, it’s possible that your daily antihistamine might not be the best long term solution to curbing those annoying allergies. In fact, it’s possible that they might not be allergies at all. This article will tell you all you need to know about a healthy histamine response, and when to suspect an intolerance to histamine.Read More »

Helicobacter pylori, also referred to as H. pylori is a type of bacterial infection recognized as the leading cause of stomach and duodenal ulcers. If left untreated, it can also lead to chronic gastritis and stomach cancers. Despite understanding the harmful effects of H. pylori infection, treatment is a bit tricky.Read More »

Eosinophilic Esophagitis (EoE) is a chronic immune condition that inflammation of the esophagus, the tube the connects the mouth to the stomach. Those with EoE may find certain triggers, specifically foods, that worsen the condition. If left untreated, EoE can eventually cause strictures and fibrosis of the esophagus, leading to serious consequences. This article reviews EoE from a dietary perspective to help answer the question, "What should I eat if I have Eosinophilic Esophagitis?"Read More »

While there is a grain of truth (pardon the pun) that removing gluten from the diet helps some people, it’s time to discuss some of the conditions that benefit from the gluten free diet to find out, "Is gluten free right for me?"Read More »

The Specific Carbohydrate Diet (SCD) is an effective approach for many suffering from inflammatory digestive disorders. However, many people are not comfortable implementing this diet on their own. This article explains the basics of the SCD plan, why it is effective (with research to prove it), and how to start it. Read More »

There are two distinct phases of the low FODMAP protocol. The first is the elimination phase that may last anywhere from 2 to 8 weeks. The second is the reintroduction phase that may last about 10 weeks. It is vital to understand how to move through each of these phases in order to maximize your experience and results on the low FODMAP diet. For more information on the elimination phase, please see my previous post on Basic FODMAP Training. Today's article will review the reintroduction phase and teach you how to reintroduce foods using a systemized approach. Read More »

Following a restrictive eating plan is required when one suffers from multiple food sensitivities. Often, a strange phenomenon occurs where these individuals not only eat restrictively, but simultaneously turn into a hermit crab! No more eating for pleasure, social events, traveling, exploring new restaurants, etc. They lock themselves in their homes and live in a state of fear and deprivation.Read More »

The low-FODMAP diet probably does not roll off the tongue like other diet plans. FODMAPs, or Fermentable Oliogosaccharides, Disaccharides, Monosaccharides And Polyols, is a dietary approach commonly prescribed for those suffering from digestive issues including IBS, bloating, and gas. While some people may have a clear understanding of what this diet is all about, today's post will elucidate the basics of the FODMAP diet. Read More »

There is common awareness of the term "lactose intolerance," however most are unfamiliar with other types of food intolerances. Sucrose, fructose and various food chemicals like nitrates/nitrites, salicylates and benzoates are less commonly known food intolerances one may suffer from. This article will specifically focus on fructose intolerance. Read More »

Last weekend I had the opportunity to head to Los Angeles to the Cedars-Sinai Medical Center for the Global Outreach Symposium on IBS and SIBO. Over 19 countries were in attendance either physically or virtually to hear the latest research updates by Dr. Pimentel and his team on Irritable Bowel Syndrome (IBS) and Small Intestine Bacterial Overgrowth (SIBO). Read More »

Most of us are pretty aware of the term lactose intolerance as most of us probably struggle with the condition! Lactose, a disaccharide sugar composed of one glucose molecule and one galactose molecule, is found in most dairy products. An intolerance occurs when one experiences an adverse response such as bloating, gas, cramping and diarrhea after consuming lactose. Read More »

There's a new dirty word in town; INFLAMMATION! We hear it all the time, but what does it really mean, is it harmful, and what can you actually do to improve it? Below you will find the nitty-gritty details on inflammation and 10 lifestyle action steps to reduce your inflammation.Read More »

There is much debate on the use of artificial sweeteners like sucralose, aspartame, and saccharin and their impact on health. Some claim them as benign sugar alternatives helping people to cut calories, reduce blood glucose, and ultimately lose weight. Others claim them as health hazards, negatively impacting the digestive and nervous systems, increasing sugar cravings, and ultimately causing weight gain.Read More »

Peppermint oil has been used as a remedy for gastrointestinal issues throughout history in cultures around the world. However, some people claim it as a digestive-cure-all, while others find it quite detrimental for their digestive health. In this article, you'll learn about how peppermint oil works to alleviate digestive symptoms and why some may not tolerate it. You'll answer the question: is peppermint oil gut friend or foe?Read More »

Leaky gut...it's a term that maybe you've been hearing lately when people are referring to digestive health, but I often wonder if most really understand its meaning. To dive into this question, it is best to start with a brief anatomy review:Read More »

I put together a quick video to explain how to accurately measure your waist and hip circumferences. All you need is a tape measure and for some, doing this measurement with a partner may be helpful. In this video I'll show you WHERE to measure your waist and hip and then how to use these numbers to find out your health risk. Read More »

Helping hundreds of clients over the years undergo a variety of elimination diets has proven time and time again as an effective strategy for overcoming a variety of ailments. From digestive concerns to aches and pains to skin issues, elimination diets offer a low-risk, high-reward intervention for many! However, the debate lies in what to do once the elimination diet is “over.” Rotation diets are often suggested for those who wish to avoid developing new food issues…but are they the best option?Read More »

Just because [insert your favorite excuse], doesn't mean you can't stay fit. For some, it's lack of time. For others, it's lack of energy. For most, it's lack of motivation. Fitness in 10 includes just 10 exercises that can be done in 10 minutes without any real equipment, gym membership, or fancy bells and whistles.Read More »

The world of adverse food reactions is quite large, complex, and confusing. There are many differences and similarities between a food allergy and a food sensitivity. The two conditions can briefly be explained as an inappropriate response of the immune system that results in symptoms throughout the body. The symptoms are a result of defensive chemicals called inflammatory mediators that are released into tissues and circulation by the courageous and heroic white blood cells (WBCs), seemingly protecting the body from the “threatening invader” (i.e. harmless food).Read More »

GAPS stands for Gut And Psychology/Physiology Syndrome. This elimination diet, developed by Dr. Natasha Campbell-McBride, is intended to help heal and seal the gastrointestinal tract lining, which helps support a wide variety of conditions particularly related to the health of the brain. Read More »

It can often feel overwhelming when you find out it is medically necessary to change your diet. Food is intertwined in our lives in so many ways and suddenly your dietitian or doctor asks you to try the low FODMAP diet. While you may receive some education on the topic and understand the basics, the challenge of putting this diet into practice does not evade you. Follow this step-by-step guide to make low FODMAP meal planning a no-brainer!Read More »

Migraines and headaches are complex and may be triggered by a number of different factors. For one person they may related to hormonal fluctuations, while for another person they may be due to sinus pressure, odors, dehydration, and food sensitivities.Read More »

While these issues are undesirable, they can often be completely avoided with early diagnosis and proper dietary and lifestyle change. Goals such as achieving a healthy body weight (BMI<25), consuming a healthy diet (more on this in a minute), and maintaining adequate activity levels (no rocket science here!) can help improve the outcomes of anyone diagnosed with PCOS.Read More »

There is no denying the nutritional value of clean eating as nutrients are stripped from foods during processing. People tend to naturally gravitate towards fresh produce items that help to cool the body during hot summer months like colorful salads and fruit and veggie smoothies. Read More »

Fitness trackers are all the rage these days. Not too long ago I remember clip-on pedometers that counted your daily steps and often flew off your clothing after just a few minutes! Fitness technology has changed quite a bit, offering valuable device features like heart rate monitors, sleep trackers, movement reminders, and daily caloric burn calculations. These smart devices don't just look snazzy, but they are a great addition to your fitness efforts.Read More »

There is no doubt that protein is so IN right now! Not that it hasn’t always been IN, but it seems to be packed into our everyday foods…potato chips are now protein-crisps, granola bars are now muscle-boosting-protein-bars, and even our morning cereal has turned into protein-crunch bites! While I am very much on the pro-protein campaign, I thought it may be helpful to review with you why we need protein, how protein-products fit into our diets, and provide you with a few of my favorite protein-packed options.Read More »

There are several reasons why diet and health efforts are hindered on the weekends, particularly in the summer months. People often have less routine, take more vacations, and dine out and engage in social events more frequently. I’ll address each of these obstacles and give you some of my favorite strategies to cope with these concerns.Read More »

Many Americans follow outrageous nutritional supplement regimens just to maintain a generally healthy state. Part 3 of the supplement blog series addresses various formulations of your favorite multivitamin (MVI). After reading this article you will be able to make educated changes to your supplement regimen to achieve the most BANG for your buck!Read More »

Those who knows me best are quite familiar with my sweet-tooth. I've had it my whole life...sometimes I just give in to temptation and sometimes I try my best to practice self-control. I have figured out a way to meet in the middle-- indulge my sweets cravings without feeling overly guilty or suffering from severe stomach cramps after giving in to poor choices! Try a few of these recipes/ideas out for yourself if you find your sweet-tooth is a bit overactive this winter. Read More »

I have been on a quest over the past year to find the best multivitamin/mineral supplement to not only recommend to my clients, but also to everyone I know…including myself! The pressure was on to find a supplement that was high quality, affordable, effective, and accessible. Read More »

January 1st, if not National Hangover Day, is also the day most people decide to make a New Year resolution, typically related to changing a negative behavior, and more than likely related to improving one's’ health. For most of us, this year long resolution ends up lasting about a month long…if you’re lucky!Read More »